Chickpeas vs lentils

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without saltBoiled lentils, unsalted
Same weightSame caloriesOne serving

In short

One serving each: 269 calories in chickpeas (1 cup, 164 g), 230 calories in lentils (1 cup, 198 g). Both get most of their calories from carbohydrate.

More in chickpeas: manganese, copper and total fat (5.6×). More in lentils: folate, pantothenic acid (2.7×), thiamin, fiber and 6 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt269 cal

1 cup (164 g) · 14.5 g protein · 45 g carbs (7.9 g sugars) · 4.2 g fat

Boiled lentils, unsalted230 cal

1 cup (198 g) · 17.9 g protein · 39.9 g carbs (3.6 g sugars) · 0.75 g fat

Share of the calories fromproteincarbsfat

Where they differ

Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.

0%50%100%
  • Manganese73% vs 43%

    1.7 mg vs 0.98 mg

  • Folate71% vs 90%

    282 µg vs 358 µg

  • Pantothenic acid (B5)9% vs 25%

    0.47 mg vs 1.3 mg

  • Thiamin (B1)16% vs 28%

    0.19 mg vs 0.33 mg

  • Fiber45% vs 56%

    12.5 g vs 15.6 g

  • Iron26% vs 37%

    4.7 mg vs 6.6 mg

  • Copper64% vs 55%

    0.58 mg vs 0.5 mg

  • Niacin (B3)5% vs 13%

    0.86 mg vs 2.1 mg

  • Vitamin B613% vs 21%

    0.23 mg vs 0.35 mg

  • Protein29% vs 36%

    14.5 g vs 17.9 g

  • Phosphorus22% vs 29%

    276 mg vs 356 mg

  • Potassium10% vs 16%

    477 mg vs 731 mg

  • Total fat5% vs 1%

    4.2 g vs 0.75 g

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Saturated fatlimit0.44 g · 0.1 g2%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates45 g · 39.9 g16%·14%
  • Sodiumlimit11.5 mg · 4 mg<1%·<1%
  • Calcium80.4 mg · 37.6 mg6%·3%
  • Magnesium78.7 mg · 71.3 mg19%·17%
  • Zinc2.5 mg · 2.5 mg23%·23%
  • Selenium6.1 µg · 5.5 µg11%·10%
  • Vitamin A1.6 µg · 0 µg<1%·0%
  • Vitamin C2.1 mg · 3 mg2%·3%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.57 mg · 0.22 mg4%·1%
  • Vitamin K6.6 µg · 3.4 µg5%·3%
  • Riboflavin (B2)0.1 mg · 0.14 mg8%·11%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline70.2 mg · 64.7 mg13%·12%

From USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (SR Legacy 173757), Boiled lentils, unsalted (SR Legacy 172421). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt withRaw lentilsDry lentilsPink or red lentils, rawLentils, boiled, with salt